Sleep is the best and easiest meditation and we all love it. Still, do we value it these days? Absolutely not! Why so? Because we are busy staying awake with our electronic gadgets. Just before bedtime, our do’s include checking emails, watching recent releases on Netflix, catching up on social media, even reading from a tablet. We sleep safe in our bed, but when we bring our electronic devices here, even this savior suffers to assure us rest. Sleep is an essential part of our health, so let’s understand how it gets affected by using electronic devices before bedtime.
Sleep – The must-know facts
6 to 8 hours of sound and refreshing sleep is sufficient to keep us healthy and energized throughout the day. Our body has a natural sleep-wake cycle, called the circadian rhythm which is in sync with the rising and setting of the sun. Light exposure keeps us awake while darkness makes us sleep. Our sleep-wake cycle happens because of a hormone called melatonin. During the day, melatonin levels are low and that’s why we are awake. While at night, the darkness around increases melatonin and makes us sleep.
We sleep less because of certain Electronic Devices, how?
The screen light from electronic devices like smartphones, laptops, video games, televisions, and tablets lowers melatonin causing sleep problems. Going against nature, during bedtime, the light emitted from the electronic device screen combined with changing visuals and sound effects keeps the mind alert, averting the feel to relax. Electronic devices tempt us to stay awake with their high entertainment quotient. As a consequence, short sleep duration and poor sleep quality make us feel tired and less attentive throughout the day. Inadequate sleep can lead to eye disorders, lack of concentration, digestion issues also. It can even be the hidden culprit behind weight fluctuations.
How to better your Sleep Patterns?
Having known about the ill effects of using electronic devices at bedtime, it’s high time for you to resist yourself.
- Power off screens to relax yourself
Turn off your smartphones, laptops, video games, TV and tablets at least an hour before going to bed. If your work situations make it difficult, try powering down at least 15-30 minutes before bedtime.
- Lower the brightness of your screen light
Less light exposure from electronic devices translates into less suppression of melatonin, thus aiding sleep. Switch your smartphone to ‘night mode’ in the evening hours and invert the color on your display as white text on a black background to help reduce the amount of blue light emitted.
- Shield your eyes from the harmful screen light
Wearing blue light blocking glasses is another way to protect your eyes when using a smart device.
- Do your favorites before bedtime
At the end of the day, your mind needs its share of relaxation. This can be in any form, say listening to soothing music, practicing light yoga or a few minutes meditation, reading a nice book or any other calming activity.
- Your bed has a role to play
Amongst the many reasons for lack of quality sleep at night, a significant one could be the bed used is not comfortable enough to help your body relax. Mattress and pillows like those manufactured by leading brands like Wakefit, provide optimum head and back support which are comfort requisites. Though buying mattresses from shops is an age-old tradition, in modern days, considering the time paucity and convenience online purchase options are available.
Excessive use of electronic devices during bedtime can compromise your sleep quality. So prioritize your sleep above your electronic device usage. Power up your day with an adequate night’s sleep, and remember, to do this you should power off your electronic devices. At bedtime, relax your mind rather than keeping it alert and entertained.